WTF Wednesday
CrossFit Blaze – CrossFit
Warm-up
Warmup DeComp 2 (No Measure)
500m Run or Row
(30 Seconds Each) x 2 rounds
Single Leg Glute Bridges
Push-up to Down Dog
Glute Bridges (Two Legs)
Front Plank on Hands
Alternating Bird Dogs
Inchworm to Push-up
WOD
Full circle (Time)
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Bike/Ski or Sub 50 Burpees
100 Double Unders
1500 Meter Row
If running perform 1000m Run ( 500m x 2)
Finisher
Fin- Chest Arms Bro (No Measure)
3×12 – Close Grip Floor Press
3×10- Bent over rows
3×10- Bicep Curls
3×20- Banded Tricep Pushdowns
